Posts by Ohx803T
EPISODE 91: Ironman Lake Placide 140.6 Review
– LAKE PLACID 140.6 Review
– Register for RUCK Cancer TODAY! RUCK Cancer (runsignup.com)
– It was an emotional day
– Olivia is CANCER FREE!!
– Swam VERY strong compared to recent race effort
– Long Transitions
– Ride was absolutely breathtaking
– Ride the Keene descent before race day! I didn’t…
– “I can’t wait to run a marathon”
– Executed a calculated marathon
– Small hiccup during the last 9 miles
– Final kick
– YOU ARE AN IRONMAN
– You CAN still race to enjoy yourself when life throws you curveballs
– “A Beautiful Distraction”
– Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! Hill Pursuit
– Contact us on X, Facebook, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
– LIV’s Promise : Please click here to learn more and support! LIV’s Promise
EPISODE 90: Lake Placid 140.6 Preview
– LAKE PLACID 140.6 Expectations
– ELECTRIC Atmosphere here in Placid
***HILLPURSUIT $200 GIVEAWAY ON RACE DAY***
– Life Stress and the impact it has on training
– In-depth Swim discussion pre and pos-practice swim
– Timing expectations for all three disciplines
– Comparison to previous 140.6 race 3 years ago in Maryland
– With age (experience) comes WISDOM
– Racing smart on race day to get the best performance on the day!
– Thank you all for the support
– Tracking in the IRONMAN app – search “Hayden Gerhart”
***HILLPURSUIT $200 GIVEAWAY ON RACE DAY***
– Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! Hill Pursuit
– Contact us on X, Facebook, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
– LIV’s Promise : Please click here to learn more and support! LIV’s Promise
EPISODE 89: When is Enough Enough?
– Sign up for the RUCK Cancer event virtually or in-person!! RUCK Cancer (runsignup.com)
– Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! Hill Pursuit
– Contact us on X, Facebook, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
– LIV’s Promise : Please click here to learn more and support! LIV’s Promise
– Life Update
– When is enough, enough?
– Will it ever be enough?
– Know your audience and your circle, respond accordingly
– Lay the foundation, then BUILD IT, STRENGTHEN IN
– Find your PURPOSE
– Push the envelope
– GROWTH
– Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! Hill Pursuit
– Contact us on X, Facebook, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
EPISODE 88: Eagleman 70.3 Recap with Ryan Sippel
– Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! Hill Pursuit
– Contact us on X, Facebook, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
– Need HillPursuit ZOOT Gear?! Let me know!!
– Eagleman 70.3 Recap with Ryan (6th OA, 2nd AG finish)
– Swim
– Bike
– Run
– Expectations vs Reality
– Lessons Learned
– Good and Bad
– What’s next?!
– Thanks to Ryan for joining the show!
– Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! Hill Pursuit
– Contact us on X, Facebook, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
EPISODE 87: Pittsburgh Marathon 2024
– LIV’s Promise : Please click here to learn more and support! LIV’s Promise
– Sign up for the RUCK Cancer event virtually or in-person!! RUCK Cancer (runsignup.com)
– Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! Hill Pursuit
– Contact us on X, Facebook, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
– Need HillPursuit ZOOT Gear?! Let me know!!
– Life Update
– Olivia is happy and we have a huge week ahead, appreciate continued thoughts and prayers!
– I PR’d my 10k time FOUR times in a row?! How on earth??
– Tempo sessions and Speed work were incredible leading up to marathon
– Attempted to finish between 3:40-3:45
– Couldn’t quite make it happen
– Left hamstring/glute issues, but what does it mean moving forward??
– Why you need to strength train and how I’m modifying my own programming
– Despite being disappointed at the finish line, I’m more pleased with my effort NOW
– You need to gauge your performance off of one key metric
– How is my PR 70.3 race NOT my best 70.3 race?? Does this even make sense??
– Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! Hill Pursuit
– Contact us on X, Facebook, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
EPISODE 86: 5 Key Runs You Must Include in Marathon Prep
– LIV’s Promise : Please click here to learn more and support! LIV’s Promise
– Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! Hill Pursuit
– Contact us on X, Facebook, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
– Need HillPursuit ZOOT Gear?! Let me know!!
– Life Update… Cancer sucks… Things going well… Nonprofit
– Ruck Cancer RUCK Cancer (runsignup.com)
– THE 5 RUNS YOU MUST INCLUDE IN YOUR MARATHON PREP (or long-distance triathlon)
– If you give 10 chefs the same ingredients, you’ll still get 10 different pizzas
#1 TEMPO RUN – at planned race pace or slightly faster
#2 ANAEROBIC RUN – track workouts, shorter tempo interval sessions, sprinting, hills
#3 BIG VOLUME MILEAGE RUN – accumulating large working mileage at faster pacing than race pace
#4 TIMED RUN – aka “cruise” – learn to listen to your body without forcing distance or pace
#5 MOST IMPORTANT RUN – Discipline required
– If this is foreign to you, HIRE A COACH!!
– Don’t simply GUESS at how you should be doing this on a weekly basis, or within a larger training block
– Appreciate all the support
– Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! Hill Pursuit
– Contact us on X, Facebook, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
The GOOD and BAD of Treadmill Running
It’s that time of year.
It’s cold outside. Wet. Snowy. Icy. Windy. Dark. Quiet…
And you’re registered for a spring marathon.
Ha! Good luck!
…just kidding. But in all seriousness. What do you do when you’re about 4-6 months away from a huge event this time of year? You don’t have many options, to be honest. Run outside in any or all of the conditions listed above…or run on a treadmill.
Most people choose to run on a treadmill if they have the access. By “access” I mean if they “own” one. I’d go out on a limb and say 99% of people training for races have some sort of gym membership. So sure, of course you have access. But driving to the gym in these conditions also has it’s limitations. First of all, if you want to run EARLY, you might not be able to. You probably need to wait until 6am when the gym opens. For those of you who like running earlier than that, your hands are tied! Not to mention, the gym requires significantly more preparation compared to running on a treadmill you own. Get stuff ready, warm the car up because it’s been sitting outside in the elements overnight, prepare your gym bag, prepare a shower bag, prepare your fuel/supplements, etc. etc. I own a treadmill and all I do is put my sneakers on, walk downstairs, and go. It’s pretty awesome. Any time of day, too, which is a huge plus.
This time of the season comes around and I typically always find myself on the treadmill. I’m not saying it’s either GOOD or BAD…but I’ll provide some feedback I’ve experienced lately, and you can be the judge.
PACING
Pacing is KEY for big marathon preps. Race pace, tempo runs, tempo intervals, sprints, long slow distance runs, anaerobic intervals…all of these can be controlled on the treadmill very easily. You can kind of FORCE yourself to adhere to your program a bit better by seeing your pacing. When you’re outside, you may have a goal in mind, but it’s up to you to move your body at the appropriate pace to get the specific adaptation from the session. The treadmill does the work for you. If you’re running a tempo run at 20 seconds faster than your marathon pace, you can be guaranteed (if it’s calibrated correctly) that the treadmill will stay at that pace the entire run. If you’re attempting to run a long slow distance (LSD) run on the treadmill (I do NOT advise this), you can easily select pacing that falls within the 2-2:30 SLOWER (yes, you read that right) pace that’s required (I’ll dive into that relevance another time).
AMBIENT TEMPERATURE
Temperature is also important when you’re running for awhile. If you’re running outdoors in 90+ degrees, your fueling changes. You prepare differently when you’re in different climates. At least, you should. When you’re running on the treadmill, you can also use a fan! If your pain cave is super hot and humid, crank that fan and get some airflow! The temperature greatly influences your pacing as well. If the temperature is very hot outdoors, you are FORCED to slow your planned pacing. I once raced in a marathon that used colors to indicate the severity of the temperature. It was so hot and humid that it was recommended athletes should reduce their planned marathon pacing per mile by 90 seconds…what marathoner you know would drop their overall goal time by 40 minutes?! NONE. Needless to say, lots of athletes hit the wall very early and completely bonked in that race. I was one of them. But the same concern should exist when the weather is COLD outside! Your thermoregulatory responses CHANGE in different temperatures. It’s good to “practice” what you feel like and how you should fuel if you’re racing in cold or warm temperatures. Everything changes when you get off the treadmill.
CLOTHING
This is a curious one, but relevant in my opinion. Let’s keep it simple. If you’re indoor on a treadmill, you can wear less clothing because the climate is controlled (see above). But if you’re running outside this time of year, you are bundling up! This IMMEDIATELY raises your skin, core, and total body temperature. Without diving into the physiology, all three of those metrics matter. Yes, the cooler outdoor temperatures will surely prevent you from overheating, perhaps. BUT you will likely start sweating faster due to the microenvironment created by skin and clothing contact. Just a thought…it may not negatively impact your run, HR, performance, etc. but it’s certainly something to be mindful of. Because again, if your temperature and/or thermoregulatory responses are altered, your fueling should also likely change.
FOCUS AND DISTRACTIONS
This is an easy one. Treadmill has no distractions. Outside running has a lot of distractions. Due to the required awareness of outside running, it’s possible that you’re expending more energy simply by focusing a bit more (mentally, and also your running gait, avoiding potholes, skipping over sidewalks, running off the road if a car passes, etc. etc. – this all burns extra energy and requires mental focus). This is both good and bad. You’re expending more energy, yes. Perhaps that’s good in terms of caloric burn. But it’s NOT good in terms of running economy. Running economy refers to metabolic cost at a given intensity or pace. In simplest terms, if you’re running at an 8:00min/mile pace on a treadmill for 10 miles, let’s say your HR is 130bpm. Now let’s take the 10 miles at 8:00min/mile outside instead of the treadmill. You’re wearing sweats, winter hat, gloves, it’s rainy and dark so you have a headlamp, you’re dodging cars as they pass, and jumping over sidewalk edges…your HR may jump to 145 for the duration of that run, at the (alleged) SAME intensity. Make sense? This is avoided by running indoor on a treadmill. BUT running without distractions isn’t really practical, is it? I mean, when you’re racing, you absolutely will have to deal with some of those distractions. The treadmill does NOT prepare you for dealing with those distractions, and may, in fact, provide you with a false sense of efficiency at given speeds.
INJURIES
This is one that certainly favors road running, in my opinion. The treadmill may have some advantages related to some of the items that you can “control,” but in terms of injuries, there are some specific negatives associated with the treadmill it’s important to be aware of. First of all, when you’re running outside, sure there’s the potential for injury. These potential injuries are related to stress, excessive volume, maybe tripping over something, vehicles, etc. But on the treadmill, the interaction between shoe and belt isn’t favorable for the hip/knee/ankle/foot. The impact is high. Higher than outdoors; almost like a pounding that can become dangerous if too much volume is on the treadmill (sure, this also depends on body weight). But hip/knee/ankle stress is high on a treadmill. The potential for overuse injuries is a bit higher here. Theres also the obvious potential to fall off the treadmill! Again, if you’re too distracted with Netflix or not paying attention…BOOM. There goes the season. Lastly, damage to the bottom of the foot, or some form of plantar fasciitis can occur. Damage to the deep tissue is possible due to the excess stress. This also depends on the shoe you’re wearing and your efficiency with each foot contact. Talk to a professional if this is overwhelming!
In summary, I’m not really sure what’s “BETTER” this time of year. I know the treadmill has some benefits. I know running outdoor has some benefits. Both can absolutely be used, and I think you SHOULD incorporate both at different times for different reasons, especially this time of year.
Please feel free to reach out if you have any questions about any of this! And share your thoughts, too. Which do YOU think is best???
EPISODE 85: Importance of the Off-Season
– Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! https://linktr.ee/hillpursuit
– Contact us on X, Facebook, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
– Nice power rack, Mitch!
– Hunting recap
– Ken is counting down the minutes to Dad Life
– Squatober
– Ruck Runs
– You will never find Ken in a pool again
– Swimming is fun, lane signups are not
– OFFSEASON CHAT
– Why your offseason needs to be strong
– Some athletes do NOTHING, others are VERY BUSY in the offseason
– In-season maintenance
– Build, patience, PLAN
– What should you do if you get bored? We have some solutions!
– Prioritize lifting based on season and demand of other training
– What is “training age” and why is it important?
– Discipline matters
– Should you be attempting back squat PRs while in a marathon prep? Or vice versa?
– Old Time Strength
– Exercise is fun
– Humans need to be doing EVERYTHING
– Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! https://linktr.ee/hillpursuit
– Contact us on X, Facebook, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
EPISODE 84: Monday Never Comes
– Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! https://linktr.ee/hillpursuit
– Contact us on X, Facebook, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
– Dad duty is ANY DAY for Ken! Good luck brother!
– Merry Christmas and Happy New Year!
– Holiday sickness struck us down…hard
– New Years Resolutions…Good? Bad? Everything inbetween
– Do NOT wait until tomorrow
– By January 14, 40% of people fall off their goals
– By February, nearly 90% of people fall off their goals
– New Years fitness marketing is WILDDDDD!!
– Lunk Alarm???
– Monday Never Comes
– 90% of people will succeed
– 90% of people will fail…do the math
– You simply cannot undo 20-30 years of bad habits within a few months!
– Try restructuring your “resolutions” so that you’re creating healthy behaviors that are sustainable for the long haul
– How you should re-think your resolutions (if you made any)
– 1 potato chip = 10 pounds…
– Can’t outWORK a bad diet! Cliche, but true
– Ken won’t share any names, but GOOD LUCK!
– Ken was bad at all sports except wrestling
– Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! https://linktr.ee/hillpursuit
– Contact us on X, Facebook, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
EPISODE 83: Reflecting on 2023; Looking Ahead to 2024
– Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! https://linktr.ee/hillpursuit
– Contact us on X, Facebook, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
– Offseason Strength Programming Special is LIVE!! Limited slots, message immediately
– Frigid 5-miler and meeting a TON of Victory family!
– 4x4x48 … lessons learned
– 13.1
– summer training was INCREDIBLE!
– July…Ohhhh July… where to begin
– PSU 70.3
– Hip Injury
– Concussion
– Ohio 70.3
– Family FIRST
– #blessed
– 3-day water fast….why?!
– what’s on deck for 2024?!
– “A” races include Lake Placid 140.6 and Pittsburgh Marathon
– “B” race includes Eagleman 70.3
– everything else is FUN WITH FRIENDS!
– Have a very Happy New Year, best of luck in 2024!!
– Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! https://linktr.ee/hillpursuit
– Contact us on X, Facebook, and Instagram @hillpursuit, and email at hillpursuit@gmail.com